Wednesday, June 18, 2014

Training: 6/18/2014

AM Training:
45' Z1
(complete-35min on airdyne + 10min run + 20min mobility (internal hop rotation and ankles)

Notes: Did not want to come in and do this but I knew this is what I needed to get over the hump of being "out of shape."

PM Training:
A1. DB Split Squats: 3 x 10/leg @3010, rest 90 sec b/t legs
A2. Negative GHD raises: 3 x 5 @50A0, rest 90 sec
B. Banded Ukranian DL: 3 x 15 @3010, rest 90 sec - lightish, feel it out
C. "Oxidative"* Back Squats: 6 x 40 sec(10 reps) @2020; rest 40 sec only

notes-feel this out, same wt. as before if ok.

Notes: Felt a little tired going into today's workout.  Wanted to test how my back would hold up so I threw in a tough single clean in my warm-up.  Build to 262.5lbs. and I didn't have any trouble with my back.  Pull felt a little off but other than that, I felt good.  No issues with my back.  DB Split squats sucked.  They were brutal.  My legs were kipping me afterward but I pressed on.  GH neg. weren't too bad.  I  focused on trying to extend my legs and keep everything in the midline solid.  UK deadlifts felt good.  My hamstrings were crying afterward.  My glutes, not so much.  Ox squats were tough.  Used 100lbss, which is usually what I use for this.  Back started getting a little tight toward the end, but a normal tightness.  Felt good afterward.

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